NEWS, BLOG & WORKOUTS

WARM UP – bike/barbell 15/12 cal bike 10 Snatch Grip DLs 10 Sprawls MOVEMENT/MOBILITY – moderate band *grab moderate band 10 sumo stance good mornings :30 banded supine hamstring stretch / direction / side :30 seated banded ankle extensions / side :30 half kneeling ankle dorsiflexion / side 1:00 cross-legged piriformis stretch / side :30 […]

WARM UP – 50 Single Unders 5 Burpees 10 Air Squats 5 Burpees 50 Singles or 25 Dubs MOVEMENT/MOBILITY – mini band, barbell *mini band around knees 10/10 banded side steps 10/10 banded monster walks forward/ backward 10 air squats 8/8 clam shells *band around feet 20 high knee marches :30 standing quad stretch / […]

WARM UP 2x 5 Shuttlle Runs 10 reverse lunges 10 push ups MOVEMENT/MOBILITY – KB, barbell 20 lateral line hops 20 forward to back line hops 10/10 single leg lateral line hops 10/10 single leg forward to back line hops *grab moderate band :30 overhead banded tricep stretch / side :45 half kneeling banded lat […]

WARM UP – bike 18/14 cal bike 20 walking lunges 2 Wall Walks w/ :05 Hold MOVEMENT/MOBILITY – BB 1:00 Couch Stretch 10 cossack squats :30 forward fold 8 pike push ups :30 scorpions :30 side lying quad stretch / side *grab BB 2 jefferson curls 8 RDL’s 8 deadlifts :30 overhead hold :30 plank […]

WARM UP 300m row/ski/run into, 3x 6 reverse lunges 6 push ups MOVEMENT/MOBILITY – wall, pull up bar, machine :30 Straddle Stretch 1:00 wall figure 4/pigeon stretch / side :30 wall hinge :30 turnback stretch :30 wall sit as deep as possible 8/8 single leg RDLs :30 calf stretch / side :20 active squat hold […]